Category Archives : Fitness

Healthy feet are necessary for a top athletic performance. In every step you take— running, stopping, and changing directions—your feet are carrying your body and assisting during the movement. You push off the ground and the forces are transmitted upward in the kinetic chain to your hips and upper body. We often overlook—or even worse, ignore—our feet. If you do […]

Strong glutes are a candy for the eye. Functional glutes are even better—they keep our performance high and prevent possible future overuse injuries. You use your glutes in every step you take (when you push off and extend your leg behind your body). On the tennis court, you start, stop, change directions all the time, and in all those movements […]

In tennis, you need to start quickly, accelerate, stop, change direction, load and unload your legs and hips and for all this you need to strengthen your feet, hips and core. The modern tennis with the open stance forehand causes the right hip (for the right-handed player) to absorb huge forces during the loading and unloading phase of the stroke […]

Besides the obvious use of a tennis ball–moving it around the tennis court–you may also think of playing fetch with your dog, but do you know that you can use tennis balls for many beneficial exercises, such as grip strengthening, foot massage, trigger point release, or juggling to improve your hand-eye coordination? Tennis Ball Squeezes It is good to have […]

It’s All about the Feet Our feet have many nerve endings that collect data on pressure, temperature, and terrain if we are walking barefoot. Wearing shoes limits these inputs and the balance and mobility is less natural and can increase the risk of falls, ankle sprains, and other injuries. Lately, there has been a lot of movement toward minimalist footwear […]

Strong and beautiful glutes are pleasure for the eye. More so, functional glutes are crucial for proper function and maximum athletic performance. Many injuries and pains are attributed to dysfunction or even atrophy of the glutes. If a reduced activation or complete inhibition of the glutes happens, other muscle groups compensate and get overused. Over time, many problems such as […]

The US Open has started and it is absolutely beautiful to watch the male and female tennis players move around the court with grace, power, prowess and precision. How motivating it is for us to try to be at least a little bit like them. If you watch carefully, you will notice smooth and quick footwork, strong lower body and […]

Lunges to Improve Tennis Fitness …and your overall fitness. Lunges are great exercise that will improve the strength of your entire lower body, balance, coordination, and your tennis fitness. You don’t need any equipment or gym to do your lunges, and to make it more entertaining, there is a variety of different versions of lunges. You will never get bored! […]

Kettlebells are great for your off-court tennis fitness training. They will improve your explosive strength, balance, stamina and coordination. The basic kettlebell swing improves your endurance and hip strength, and is very easy to learn. In addition, you will burn a lot of calories and get nicely lean. When you want to focus more on your hamstrings, you can add […]

In addition to endurance and strength, good tennis fitness requires a lot of explosive power. You need to have strong legs, hips and core to load, coil and uncoil into the shot. Kettlebells are excellent tool to train your hips, core, legs, shoulder stabilizers and endurance simultaneously. Performing the basic kettlebell swing will get your heart rate high up, almost […]